We can not argue that the abs are undoubtedly the most desired muscle part of your body. That’s why I wanted to show you guys the abs guide that will help you a lot to achieve your shredded abdominal muscles.
You need to understand that if you have a high body fat percentage you will not be able to see your abs, Period!
You have built up years and years of bad eating habits and laziness, so it will take some time for you to achieve your goals as well.
“Where do I start?”.
Well, it should actually start in your kitchen instead of the gym. What I mean is, in order to build nice abs you need to lower your bf% to single digits. Meaning, until you drop your bf% to lower than 10%, you will not be able to see them.
Think of it as many layers of clothing. We all have muscle beneath those layers of clothing but you need to remove them in order to see it.
So you have to follow a healthy diet regimen, do cardio training regularly and of course, also train your abs.
I would say that the diet part is the hardest one but the most important too.
Don’t get me wrong, I also struggle to keep my diet in check all week around and the results don’t come as fast as I would like to… ah?! talking about time, keep reading!
When will I see the results?
Like I said in the last sentence the results don’t come fast at all. In fact, it is a very slow process.
The time will take for you to see your results will depend on what stage you are in right now.
If you have high bf% it will take you more time to see your abs but on the other hand, you will drop fat faster than a guy that already has low bf%.
Time+Consistency is the key to success! That’s right, the more consistency you have and the more time you give it, the better you will look.
Whenever I start a new plan to lower more bf to look shredded, I usually start seeing real results on my body after the third or fourth week.
My Training Guide
I have posted many workout videos on my youtube channels and you probably have watched one of them. My page, in the beginning, was called Marcos Silva Fitness and now it is part of the Royal fashionist page.
Should you do high reps or low reps with heavier weight?
This question is also hard to answer because it will vary depending on your body type but I personally have seen results with both.
There are three tips I would recommend:
- Are you skinny but still your abs are very flat and there is not much division on them? I would advise you to do heavy / low reps.
- Are you looking bulky with a bigger waistline? Do a abs circuit with only body weight nonstop for a couple of minutes.
- Have you been training for a long time and you feel that you hit a plateau? Do both! Switch it up every other training day so your body won’t get used to the exercise/training.
I usually train abs 3-4 times a week but not with a heavy load all the time (Tip #3). I noticed that with all the years trying to train my abs very heavy, it is now bulkier than I wanted it to. So I am focusing on mostly abs circuit training with body weight because I feel that I have the muscle already so now I just want to keep it defined.
So this is how I train my abs: I choose three exercises: one for upper, lower and obliques. I then do a circuit of the three nonstop for 15 minutes at the end of my workout. This is an older video but it would look like this
One of my most viewed videos was this one teaching how to use the “Abs roller” and it is also one of my favorites.
Like I said before, choose three exercises for you to train after your main muscle workout of the day. Here are my favorite six:
Decline Reverse Crunch Images
Hanging Pike Images
Seated Flat Bench Leg Pull-In Images
Elbow to Knee Images
Plate Twist Images
Standing Cable Wood Chop Images
Ab Roller Images
Rope Crunch Images
Hope you were able to understand a little bit on how it works when you want to get defined abs. I think the two most important things to remember are:
There isn’t a way to spot burn fat: you need to lose overall body fat in order to see your abs. Doing heavy abs training will make your abs stronger but what will make it defined is low bf%.
Diet and Cardio: Stay consistent with your diet and don’t try to take shortcuts. Follow the basic healthy diet and stay away from the “5 min abs workout” and “summer diet” you see on tv.
By the end of the day, it is about your effort. Your body is an exact reflection of how much work you put in.
What do you think about what you read? For you, it is easier or harder to have defined abs? Leave a comment below :).